CrossFit Salt De Terre – CrossFit
Chest and Shoulder Press Warm-Up (No Measure)
200 M Run
Then, grab (2) 2.5 or 5# plates and perform . . .
10 Arm Circles forward
10 Arm Circles backward
Switch arms
10 Arm Circles forward
10 Arm Circles backward
10 Flys with 2 second contraction at top
10 Push-Backs
Then, grab a band and performs . . .
10 Pass Throughs
10 Scapular Retractions
10 Face Pulls
10 Chest Pulls
10 Pulls to Belly Button
10 Delt Rotations (palms up, arms bent with elbows pinched at ribs, rotate shoulders open, pull scaps together in back)
Then . . .
Shoulder/Chest Stretch (lay on belly, arm out at shoulder height, twist toward it, hold 20 sec per side)
10 Scap Push-Ups
5 Dive Bomber Push-Ups
5 Pause Push-Ups
5 Pike Push-Ups
Weightlifting
Bench Press (Bench Press
75% x 6 x 6
)
Take 15 min on this. Take 3-4 warm up sets to get to working weight.
L4:
80% x 6 x 6
Metcon
Metcon (Time)
For Time . . .
30 Clean and Jerk (135/ 95)
45 Box Jump Overs (24/20)
Rest 1:1
3 Rounds for Time . . .
10 Clean and Jerks (135/ 95)
15 Box Jump Overs (24/20)
18 Min Cap. Score is total time.
6 Min Cap part 1. 6 Min Cap part 2.
L1:
95/65
Low Box or Plate Jumps
L2:
115/75
L3 & L4:
Rx
Accessory (Weight)
*** Time Permitting
Side Lying DB External Rotations
2 x 15/side
Rest as needed between sets.
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